Mer oppvarming for overkroppen

Joe DeFranco. Oppvarming for overkroppen

Gene Bell Jr. Knebøyprogram

Uke 1:

2	x	8	@	22,5%
1	x	8	@	37,5%
4	x	6	@	52,5%
1	x	4	@	60,0%

Uke 2

2	x	10	@	22,5%
1	x	8	@	37,5%
1	x	8	@	52,5%
4	x	4	@	60,0%

Uke 3

1	x	8	@	22,5%
1	x	8	@	37,5%
1	x	6	@	52,5%
1	x	8	@	60,0%
1	x	4	@	65,0%

Uke 4

1	x	8	@	22,5%
1	x	8	@	37,5%
1	x	6	@	52,5%
1	x	4	@	65,0%
4	x	6	@	70,0%

Uke 5

1	x	8	@	22,5%
1	x	8	@	37,5%
1	x	6	@	52,5%
1	x	4	@	66,3%
2	x	4	@	75,0%

Uke 6

1	x	8	@	22,5%
1	x	8	@	37,5%
1	x	6	@	52,5%
1	x	2	@	67,5%
4	x	4	@	80,0%

Uke 7

1	x	8	@	22,5%
1	x	8	@	37,5%
1	x	4	@	52,5%
1	x	4	@	70,0%
1	x	2	@	80,0%
2	x	2	@	85,5%

Uke 8

1	x	6	@	22,5%
1	x	6	@	37,5%
1	x	6	@	52,5%
1	x	4	@	70,0%
1	x	1	@	83,3%
3	x	3	@	90,8%

Uke 9

1	x	6	@	22,5%
1	x	5	@	37,5%
1	x	5	@	52,5%
1	x	3	@	70,0%
1	x	1	@	83,3%
2	x	3		92,5%

Uke 10

1	x	6	@	22,5%
1	x	5	@	37,5%
1	x	3	@	52,5%
1	x	3	@	71,7%
1	x	1	@	86,7%
2	x	3	@	96,7%

Uke 11

1	x	5	@	22,5%
1	x	3	@	41,7%
1	x	2	@	60,0%
1	x	1	@	75,0%
1	x	1	@	86,7%

Uke 12

1	x	5	@	22,5%
1	x	3	@	41,7%
1	x	2	@	60,0%
1	x	1	@	75,0%
1	x	1	@	86,7%
1	x	1	@	95,8%
1	x	1	@	102,5%
1	x	1	@	106,7%

Flere program for knebøy

Brad Gillingham 12 ukers benkpressprogram

Tung dag:

Uke 1: 90%x1 - 80%x3x5
Uke 2: 92,5%x1 - 82,5%x5x3
Uke 3: 95%x1 - 85%x5x3
Uke 4: 97,5%x1 - 87,5%x5x3
Uke 5: 92,5%x1 - 82,5%x3x5
Uke 6: 95%x1 - 85%x5x3
Uke 7: 97,5%x1 -87,5%x5x3
Uke 8: 100%x1 - 90%x5x3
Uke 9: 95%x1 -82,5%x3x5
Uke 10: 97,5%x1 -85%x5x3
Uke 11: 100%x1 -87,5%x5x3
Uke 12: 102,5%x1 -90%x5x3


Lett dag:
Uke 1: 65.0%x2x8
Uke 2: 60.0%x8x2
Uke 3: 67.5%x2x8
Uke 4 60.0% x8x2
Uke 5: 70.0% x2x8
Uke 6: 60.0%x8x2
Uke 7: 72.5% x2x8
Uke 8: 60.0% x8x2
Uke 9: 75.0% x2x8
Uke 10: 60.0% x8x2
Uke 11: 77.5% x2x8
Uke 12: 60.0% x8x2

Kalkulator for programmet

Steve Holmans Positions of flexion

I dette programmet gjør du tre øvelser for hver muskelgruppe.
Den første øvelsen vil være en tung baseøvelse, den andre en øvelse som belaster muskelen under fullt strekk, og den tredje en øvelse som belaster muskelen når den er fullt sammentrekt.

Eksempel forside lår.

Baseøvelse Knebøy
Strekkøvelse Sissysquat
Sammentrekt øvelse Leg extentions.


Mer informasjon:
Musclenet.com
Positions of flexion by Steve Holman

Verkhoshansky Formtoppingsprogram

Uke 1:

	Dag 1	Dag 2
set 1	45% x 8-10	45% x 8-10
set 2	55% x 6-8	55% x 6-8
set 3	65% x 6	65% x 5
set 4	65%-70% x 6	75% x 5
set 5	65%-70% x 6	80% x 5
set 6	65%-70% x 6	80% x 5
set 7	65%-70% x 6	80% x 5
set 8		75% x 5
set 9		65% x 6-8
set 10		50%-55% x 8-12

Uke 2:

	Dag 1	Dag 2
set 1	45% x 8-10	45% x 8-10
set 2	55% x 6-8	55% x 6-8
set 3	65% x 6	65% x 5
set 4	70% x 6	75% x 4
set 5	70%-75% x 5	80% x 4
set 6	70%-75% x 5	85% x 4
set 7		85% x 4
set 8		85% x 4
set 9		80% x 5
set 10		70% x 6-8

Uke 3:

	Dag 1	Dag 2
set 1	45% x 8-10	45% x 8-10
set 2	55% x 6-8	55% x 6-8
set 3	65% x 6	65% x 5
set 4	70% x 4	75% x 4
set 5	75% x 3	85% x 3
set 6	75%-80% x 3	90% x 3
set 7	75%-80% x 3	90% x 3
set 8		80% x 5
set 9		50%-55% x 6-10

Uke 4:

	Dag 1	Dag 2
set 1	45% x 8-10	45% x 8-10
set 2	55% x 6-8	55% x 6-8
set 3	65% x 5	65% x 5
set 4	75% x 4	75% x 4
set 5	80%-85% x 3	85% x 2
set 6	80%-85% x 3	90% x 2
set 7		95% x 2
set 8		75% x 4-6

Uke 5:

	Dag 1	Dag 2
set 1	45% x 8-10	45% x 8-10
set 2	55% x 6-8	55% x 6-8
set 3	65% x 5	65% x 5
set 4	75% x 5	75% x 3
set 5	75% x 5	80% x 3
set 6		85% x 2

Uke 6:

	Dag 1	Dag 2
set 1	45% x 8-10	45% x 8-10
set 2	55% x 6-8	55% x 6-8
set 3	65% x 5	65% x 5
set 4	75% x 3	75% x 3
set 5	80% x 2	85% x 2
set 6	80% x 2	90% x 1
set 7		95% x 1
set 8		100% x 1
set 9		102% x 1
set 10		105% x 1

Kalkulator for programmet

Brokkoli/spinat-slush.

For meg har det vært et problem å få i meg nok grønnsaker. Utallige brokkolikvaster har blitt brune og gått i søpla. Løsningen for meg var en drikk jeg kaller Brokkolli/spinat-slush(uttales brokkolislæsjspinatsløsj).

Ingredienser

En neve frosne brokkolitopper.
En neve frosen spinat.
En sitron.
En bit ingefærrot.
Vann til ønsket konsistens.

Kjør i stavmikser til du har en drikkbar blanding.
Smaken er syrlig og freeeesh.

Chuck Deluxe benkpressprogram

Hentet fra Power & Bulk

Chuck Miller AKA Chuck Deluxe sier følgende om programmet:

I tried ladders a couple years ago after reading some of Bob's posts and did very well with them. Made a 15-pound meet PR (from 375 to 390) off about a 10-week training period. I did the following reps every Wednesday on regular grip benching:

1-2-3-1-2-3-1-2-3

I started with 275 and just did all 9 sets with that. I added 10 pounds every week for the first 5 weeks, reaching 315 for all 9 sets. At that point, I wanted to push the last ladder up but cumulative fatigue was becoming a factor. So, I did staggered ladders taking 20-pound jumps like this:

275x1-2-3
295x1-2-3
315x1-2-3

I kept up like this, adding weight in small jumps, until the week before the meet. On my final ladder day, I did:

300x1-2-3
320x1-2-3
340x1-2-3

On Saturdays, I close-gripped 5x5, never going above 300. Typical Saturday:

220x5
240x5
260x5
280x5
300x5

My last bench day was the close-grip session the Saturday before the meet. I then rested 6 days and went 340-360-380 and 4th with 390.

This is from memory, but I think most of the details are accurate. Ladders are a great bench program, in my experience.

Squat RX

En haug med verdifulle knebøytips.

Playlist

Glenn Pendley intervju

Podcast

Bigger, Faster, Stronger

I dette programmet trener du på mandag, onsdag, og fredag.
Dette er programmet som inspirerte Jim Wendlers 5,3,1-program.

Mandag:Knebøy og benkpress + støtteøvelser.

Tirsdag: Kardio

Onsdag:Markløft eller Frivendinger + støtteøvelser.

Torsdag: Kardio

Fredag:Knebøy og benkpress + støtteøvelser.



Uke 1: 3x3 Kjør 3 eller flere reps på siste sett
Uke 2: 5x5, eller 3x5 hvis du har dårlig tid. Kjør 5 eller flere reps på siste sett.
Uke 3: 5-4-3-2-1 eller 5-3-1 hvis du har dårlig tid. Kjør 5 eller flere reps på siste sett.
Uke 4:Kjør 10-8-6(4-4-2 for frivendinger)